12 foods that will help you sleep

If you have trouble falling asleep, then you may not have to resort to popping Ambien.

Some foods are naturally rich in tryptophan, serotonin, and melatonin, the chemicals that regulate your body's internal clock.

Proteins and dairy — like nuts and yogurt — contain tryptophan, the amino acid you need to put your body to sleep. And carbohydrates — like breads and rice — can also help you sleep, since they help speed up the release of sleep-inducing chemicals, according to the National Sleep Foundation.

Kava root naturally produces brain-wave changes that calm the mind and relax the muscles. Try adding kava to a warm soy or coconut milk to reduce sleep deprivation or anxiety.

Cherries are one of the few natural foods that contain melatonin, the hormone that regulates your body's internal clock. One study found that extra-tart cherry juice could help jet-lagged subjects sleep better than supplements.

Yes, jelly beans can help you sleep. The candies rank high on the glycemic index, which means that they speed up the release of brain chemicals that promote sleep. Be careful, however, as too many will result in a sugar high.

Graham crackers contain carbs and honey, which supports your liver in hormone regulation. Just make sure not to add chocolate or marshmallows and you're golden.

Cereal may not be the most nutritional breakfast, but it works well as a late-night snack. A bowl of cereal has the carbohydrates and calcium to help you sleep. Avoid sugary cereals and try adding bananas, which have potassium and magnesium, natural muscle relaxants.